Name: Cheese and Onion Cauliflower Pasties
Prep time: 10 min
Cook time: 25 min
Total time: 50 min
Ingredients: 11.29 ounces puff pastry (regular or low fat, see Notes); 3.53 ounces cauliflower florets (finely chopped); ½ cup mature cheddar (loosely packed, coarsely grated, 1.76oz); 1 medium/small onion (finely chopped); 1 tablespoon olive oil; 1 small egg (lightly beaten, or 1 tbsp milk); Fine sea salt and pepper to taste

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Simple to make cheese and onion pasties with a healthy twist in the form of cauliflower. These pasties contain a moderate amount of cheese and are bursting with flavour and veggie goodness. Use regular or fat reduced pastry as well as cheese.

Why you will love these pasties

It’s cheese and onion pasties with more flavour
It’s delicious comfort food with a healthy twist
They contain few ingredients and are super simple to make

Cauliflower is a delicious, versatile vegetable which can be successfully prepared in lots of different ways. It works equally well cooked in a traditional way, such as in a soup, as well as roasted and then turned into a salad. Cauliflower rice can also be used in baking for added flavour, texture and goodness. Examples include cauliflower cheese scones and cauliflower muffins.

Cauliflower has replaced traditional potato in this recipe and given this old classic a modern twist. Hope you like it!

Cheese and onion pasties ingredients

How to prepare the pastry

I am using puff pastry as it’s light and flaky, perfect to use in this type of recipe where the main focus should be the filling. For me short crust pastry would be a little overpowering.

You can use either ready rolled puff pastry (I have as it’s quick) or a block of pastry. If using frozen pastry allow it to thaw (follow the packet instructions) before making the pasties.

It is important to bring the pastry up to room temperature by removing it from the fridge 30 minutes before making the pasties. This will ensure it doesn’t crack and the pasties are light and fluffy.

If you are using ready rolled pastry unroll it just before making the pasties and use the paper it came with to line the baking tray. When using a block of pastry roll it out on a lightly floured surface until approx. 3 mm thick.

Once you’ve made the pasties refrigerate them for 15 minutes before baking.

Step-by-step recipe instructions

Remove the puff pastry from the fridge 30 minutes before making the pasties.

1. In a pan heat up the oil, add the onion and saute gently for about 10 minutes until softened and golden, stirring often. Remove from the heat and set aside to cool completely.

2. In a blender combine the cauliflower, onion (once cooled), cheese and a little seasoning.

Grated cheese, chopped cauliflower and onion in blender.

3. Pulse until the ingredients are thoroughly mixed and the filling mixture starts coming together. Do not overmix. Adjust the seasoning if needed.

Cauliflower cheese pasty filling in blender.

4. Unroll the pastry and cut into 4 rectangles by pressing down with the knife (not going back and forth as this may tear the pastry). If you aren’t using ready rolled pastry roll out your dough on a lightly floured surface until about 3 mm thick. Place a quarter of the filling in one end of each pastry piece, away from the edges and flatten a little.

Cauliflower mixture on top of 4 rectangular pieces of pastry.

5. Brush the edges with a little egg wash (or milk), bring the other end of the rectangle over the filling and press the edges together to form a pasty, then press down again along the edges using a fork. Make a few steam holes by lightly scoring a pattern on top of each pasty (straight lines, arrows, crosses etc). Place the pasties on top of a tray lined with parchment paper and refrigerate for 15 minutes. Meanwhile preheat the oven to 425 F/ 220 C/ gas mark 7 (fan 200 C/gas mark 6).

Remove from the fridge, brush with the egg wash (or milk).

4 raw cheese and onion pasties on top of paper.

6. Bake in the centre of the oven for 25 minutes or until golden brown.

4 golden brown pasties on top of baking paper.

7. Remove from the oven, leave to cool for 5 minutes (minimum) and serve.

Expert tips and FAQs

Do not overmix the filling It should be sticky and still with some texture, not mushy.
Remove the pastry from the fridge 30 minutes before making the pasties.
You can use ready rolled pastry (I have as it’s quick) or a block of pastry. If using frozen pastry defrost it first (following the packet instructions) then make the pasties.
When cutting the pastry press down firmly with a knife (do not slice back and forth as that may tear the pastry). Alternatively use a pizza cutter,
Serving suggestions: Delicious hot or cold, served with a crispy salad.
Refrigerate for up to 2 days.
Not suitable for freezing.

Can you make this recipe ahead

I don’t recommend it. As the filling contains a raw vegetable it may become a little soggy if left inside an uncooked pasty for a while.

3 cheese and onion pasties on top of paper and 1 held open.

Keep in touch!

If you make these healthier cheese and onion pasties I'd love to know how they turned out for you. Let me know in the comments below, thanks!

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